Published October 2023 on YouTube

How to Increase Your Willpower & Tenacity | Huberman Lab Podcast

1. Tenacity & Willpower

Discover the fascinating neuroscience behind tenacity and willpower as Andrew shares insights on a little-known brain structure that plays a crucial role in harnessing and building these qualities. Learn research-supported tools to enhance your level of tenacity and willpower in any circumstance.+

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3. Building Tenacity & Willpower

Enhancing Tenacity and Willpower:Andrew discusses the importance of enhancing one's level of tenacity and willpower, exploring the underlying neural mechanism and the psychology behind it. He highlights the distinction between tenacity and willpower and other psychological constructs, providing valuable insights for building resilience and self-control.+
Boosting Willpower:Andrew discusses the distinction between habit execution and willpower, emphasizing the effort and energy required to intervene in our default neural processes. He explains how neural energy plays a crucial role in engaging in or resisting certain behaviors, highlighting the importance of understanding the fuel sources for our brain's energetic needs.+
Overcoming Resistance:Explore the continuum between resistance and tenacity, and how motivation plays a crucial role in moving towards a positive future. Discover tools to engage a specific neural circuit for increased tenacity and willpower.+

4. Willpower Unleashed

The Psychology of Willpower:Explore the concept of willpower as a limited resource and the phenomenon of ego depletion. Discover how our decisions and efforts can drain our willpower reservoir, as discussed by Andrew Huberman and Dr. Roy Baumeister.+
Willpower Controversy:Explore the ongoing debate surrounding willpower as a limited resource and ego depletion. Andrew presents the work of Baumeister and conflicting evidence from Dweck and others, shedding light on the concept of tenacity and willpower. Discover whether willpower is truly a limited resource or if it can be replenished through specific processes within the body.+
Understanding Willpower:Explore the controversy surrounding willpower as a limited resource and uncover the underlying neural mechanisms for tenacity and willpower. Discover tools and protocols to increase your level of tenacity and willpower in different contexts.+

5. Boosting Tenacity

Boosting Tenacity:Andrew discusses the role of modulators in increasing tenacity and willpower, focusing on the autonomic nervous system's sympathetic and parasympathetic components. He explains how these systems influence our ability to take action, resist movement, and even fall asleep.+
Willpower and Autonomic Function:Andrew explains how our level of tenacity and willpower is influenced by the balance of our autonomic nervous system. He emphasizes the importance of quality sleep and how factors like physical and emotional pain can diminish our ability to draw on willpower.+
Unleashing Tenacity:Andrew Huberman discusses the importance of balanced autonomic function for generating tenacity and willpower. He emphasizes the impact of sleep and stress management on our ability to consistently engage these qualities, providing zero-cost resources and tools to optimize autonomic health.+

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7. Willpower Unveiled

Willpower and Radishes:Discover the fascinating Baumeister study that proves willpower is a limited resource through an intriguing experiment involving radishes and freshly baked cookies. Andrew delves into the results and shares his personal disdain for radishes, making this episode a captivating exploration of human behavior.+
The Willpower Challenge:Andrew Huberman discusses the concept of willpower as a limited resource and how resisting certain temptations can affect our ability to tackle difficult tasks. He explores the findings of experiments involving resisting radishes and freshly baked cookies, shedding light on the neural mechanisms behind willpower and tenacity.+

8. The Willpower Connection

The Willpower Fuel:Discover the fascinating connection between willpower and glucose availability in the brain, as Andrew Huberman explains how our brain's preferred fuel source impacts our ability to resist certain behaviors and engage in difficult tasks.+
Boosting Willpower:Discover how glucose availability can enhance willpower and tenacity, as psychology researcher Andrew Huberman explores the relationship between physiological variables and mental resilience.+
The Glucose Debate:Discover the controversial debate surrounding the interpretation of Baumeister's findings on willpower and the role of glucose availability in the brain. Explore the implications for performance in various aspects of life and the conflicting perspectives on whether willpower is truly a limited resource.+

9. Enhancing Willpower with Glucose

The Stroop Task:Andrew discusses a study by Dr. Dweck on willpower and glucose availability in the brain. He explains the Stroop task and its role in probing prefrontal cortex function. Discover how context and strategy setting are influenced by the prefrontal cortex and how the Stroop task can reveal this.+
Enhancing Willpower:Discover the fascinating relationship between willpower and glucose in this chapter. Andrew Huberman explores a study that reveals how ingesting glucose can improve performance on challenging tasks, but only if you believe willpower is a limited resource tied to glucose. Uncover the key findings and implications for enhancing your own willpower and self-control.+
Unpacking Tenacity:Explore the relationship between willpower and glucose levels, and the possibility of engaging both without ingesting glucose. Discover the neural underpinnings of tenacity and willpower and the ongoing debate surrounding their limitations.+
The Power of Glucose:Discover how glucose can enhance willpower and tenacity, as Andrew Huberman explores the relationship between glucose availability and engaging in challenging circumstances.+

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11. The Power Within

The Power Within:Discover the unified source of tenacity and willpower in the brain, as Andrew Huberman explains the specific brain circuits that activate these qualities. Learn how this brain area can be strengthened and expanded through plasticity, allowing us to tap into tenacity and willpower in any situation.+
The Brain's Willpower Hub:Discover the anterior mid cingulate cortex, a vital hub for engaging tenacity and willpower, as Andrew Huberman breaks down the evidence supporting its role in motivation and perseverance.+
Assessing Brain Area Function:Andrew explains various ways to assess the role of a specific brain area in physiological and psychological phenomena, such as injury, size changes, and input from other brain areas. These methods provide valuable insights into understanding brain function and its involvement in different processes.+
The Power of Willpower:Discover the fascinating role of the anterior mid cingulate cortex in our ability to generate tenacity and willpower. From the impact on motivation and depression to the surprising findings in successful dieters and individuals with anorexia nervosa, this episode explores the science behind willpower. Learn how super agers maintain youthful levels of cognition and the potential strategies to offset the reduction in brain size as we age.+

12. The Power Within

The Power of Will:Andrew Huberman explores the complex nature of willpower, highlighting the two expressions of tenacity and willpower: "I will" and "I absolutely won't." He delves into the graded levels of willpower and the role of the anterior mid cingulate cortex in accessing contextual information.+
Understanding the Brain's Communication:Andrew Huberman explores how the anterior mid cingulate cortex cortex communicates with various brain areas, including autonomic centers, immune system, and reward pathways. He discusses the role of testosterone in making effort feel good and its connection to tenacity and willpower. This chapter provides insights into the brain's communication and its impact on our behaviors and emotions.+

13. The Tenacity Puzzle

The Tenacious Brain:Discover the fascinating role of the anterior mid cingulate cortex in generating tenacity and willpower. Join Andrew as he discusses the groundbreaking research of Dr. Lisa Feldman Barrett and her insights into this important brain structure. Learn how electrical stimulation of the human cingulate gyrus can induce the will to persevere.+
Sensations of Psychological Pressure:Andrew discusses a study where stimulation of the anterior mid cingulate cortex created a sensation of psychological pressure in individuals, leading them to feel the need to resist and marshal resources. This highlights the role of the anterior mid cingulate cortex as a hub for such sensations.+
The Power of Tenacity:Discover the fascinating role of the anterior mid cingulate cortex in generating tenacity and willpower, as neuroscientist Andrew Huberman explores the complex nature of these traits and the energy required to achieve our goals. Learn how the concept of allostasis contributes to our understanding of the brain's ability to generate tenacity and willpower.+
Allostasis and Brain Fuel Allocation:Andrew discusses the concept of allostasis, the brain's ability to allocate resources to different functions based on goals and challenges. He explores how the anterior mid cingulate cortex controls the consumption of glucose in specific brain areas, impacting tenacity and willpower.+

14. Engaging Tenacity

Discover the fascinating role of the anterior mid cingulate cortex in activating tenacity and willpower. Andrew shares how engaging in challenging behaviors and resisting temptations can build up this brain structure, leading to increased tenacity and willpower in various aspects of life.+

15. Boosting Brain Power

Boosting Brain Power:Discover how aerobic exercise can improve brain volume and enhance tenacity and willpower. Dive into a study that explores the effects of cardiovascular training on brain size in aging individuals, providing valuable insights for maintaining cognitive health.+
Boosting Brain Volume:Discover how just 3 hours of moderate intensity cardiovascular training per week can maintain and even increase brain volume, specifically in the anterior mid cingulate cortex and anterior white matter tracks. This study highlights the incredible impact of exercise on brain health.+
Boosting Brain Power:Discover how cardiovascular training can increase the size of the anterior mid cingulate cortex, the key to enhancing tenacity and willpower. Join Andrew as he explores the fascinating findings of a study that sheds light on the relationship between exercise and brain function.+
Boosting Tenacity:Andrew Huberman discusses the importance of engaging in physical exercise to increase tenacity and willpower, emphasizing the need for resistance and lack of reflexive desire. He also addresses the misconception of needing to add more cardio for those already meeting the recommended exercise guidelines.+
Building Tenacity and Willpower:Andrew Huberman discusses the importance of engaging in challenging activities to activate the brain's hub for tenacity and willpower, emphasizing that simply continuing to do what you're already doing won't further build these capacities. He explores the role of cardiovascular training and suggests taking on new challenges, such as learning a musical instrument or a second language, to enhance tenacity and willpower.+

16. Building Tenacity

Building Tenacity:Andrew Huberman discusses the importance of engaging the anterior mid cingulate cortex through various protocols, including exercise and learning new skills. He emphasizes the correlation between muscle strength and cognitive function, providing zero-cost protocols for maintaining neuromuscular function. Additionally, he suggests incorporating "micro sucks" into one's routine to build tenacity and willpower.+
Boosting Motivation:Andrew shares strategies for increasing motivation by embracing resistance and engaging in tasks that require effort, even when they may not be initially desirable.+
Building Tenacity:Andrew Huberman discusses the importance of deliberate engagement in behaviors we resist, highlighting how it builds tenacity and willpower. He emphasizes the need to activate and deactivate these states voluntarily, while also cautioning against unhealthy extremes.+

17. Building Tenacity

Building Tenacity:Andrew discusses the importance of building tenacity and willpower through challenging activities like cold exposure and difficult exams. He highlights how these endeavors have no endpoint, allowing for continual growth and development.+
The Will to Live:Andrew explores the concept of the will to live, discussing its connection to brain energetics, beliefs, and the maintenance of the anterior mid cingulate cortex. He highlights the physiological explanations behind longevity and the importance of continually foraging in one's environment.+
Boosting Tenacity:Discover how to increase your tenacity and willpower by engaging the anterior mid cingulate cortex, the brain's resistance hub. Andrew explains how this closed loop process reinforces the circuits responsible for tenacity and willpower, leading to a more robust mindset.+

18. Building Tenacity

Building Tenacity:Explore the capacity to build tenacity and willpower based on insights from psychology and neuroscience literature. Discover how stress beliefs and rewarding oneself can reinforce the ability to withstand and overcome stressful episodes.+
Boosting Tenacity:Andrew Huberman discusses the benefits of increasing levels of tenacity and willpower, emphasizing the importance of challenging oneself and occasionally rewarding the behavior. He also hints at future episodes and resources on this topic.+

19. Tenacity & Willpower Recap

Tenacity and Willpower:Explore the fascinating concept of tenacity and willpower as limited resources, potentially influenced by brain energetics and fuel consumption. Delve into the controversy surrounding this idea and discover how taking care of our autonomic function can impact our tenacity and willpower. Learn about the anterior mid cingulate cortex and its role in generating tenacity and willpower, and how engaging in challenging activities can increase its capacity.+
Building Tenacity and Willpower:Discover how engaging in challenging activities and pushing ourselves out of our comfort zones can help us build tenacity and willpower, leading to a more fulfilling life and potentially even extending our lifespan.+

20. Boosting Tenacity

Discover tools and protocols to enhance your tenacity and willpower in this insightful episode. Learn how to access your inner strength and increase your perseverance.+